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October 2013

131009 Wednesday

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Day 3WOD 131009 warm-upAMRAP in 5:00 of: (moderate resistance, moderate intensity)10 walking lunges (total steps)10 ring rows10 med ball cleans -mobilize- WOD…EMOM for 10:00 of:4 push press w/3 second hold at top of the press @ 10:00…AMRAP in 3:00 of:ring dips rest 2:00 @ 15:00…3 rounds of:unbroken wall ballsunbroken pulling movement L1 – modified/Rx’d pull-upsRx’d

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131007 Monday

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Day 1WOD 131007 warm-up2:00 partner wall ballthen…accumulate 25 ghd sit-ups & 25 back extensions -mobilize- 10:00 – find heavy RM of power clean 2:00 – rest (coach’s will explain %’s for EMOM) EMOM for 20:00 of:even minutes – 4 power cleans (touch & go)odd minutes – 7 t2b @ 20:00…race to 30 burpees (no hand

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Thank You!

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SwineFest II!!! A lot of new faces, families and friends!… and a much bigger pig!! We are all on a journey (whether we like it or not!!), and for some reason… the paths we chose have brought us together. For me, it is always pretty cool to reflect on the shed when I get a

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